The BIG Problem with Running as You Get Older (NOT WHAT YOU THINK)

If you want to learn how to run faster as you get older, I've got some powerful running tips for you which will keep you improving as a runner year after year. These tips for older runners will help to prevent running injuries and will help you to run faster as an older runner.

🔴 WATCH NEXT

➜ The Worst Part of Running SLOW to Run Faster (NOT WHAT YOU THINK):

➜ Secret to running faster without getting so tired (NOT WHAT YOU THINK):

➜ The BIG Problem With Running Slow to Run Faster (NOT WHAT YOU THINK):

—————————

—————————

—————————

ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

#Running #JamesDunne #Fitness

[sjefbeekmans]

While I admire James, and the many runners here who achieve remarkable results and are rightfully proud to talk about it, I think anybody running, biking or whatever they do at a later age and at whatever pace they do it, can give themselves a pat on the back. Health is not about how fast you do it. Some are blessed, some can train like machines. But doing it, is a win.

[tigerjazz]

I just started running this year at age 61. In my younger days (35 years ago) I was heavy into competitive cycling. Well, after demands from family and career mounted up I drifted away from most sports/physical activity. I'm now proud to say that I have begun a consistent health and exercise training program now which includes much running. I am training for and planning to run some local 5K and 10K runs in the spring of 2023. it's never too late to start!!

[markwigglesworth]

I am 65 next month and have been running 7 days/week for most of this year - averaging about 110km per week. I do a tempo workout on Tuesday, a track workout on Thursday, and a long run on Saturday. What has helped me is REALLY SLOWING down my recovery runs Mon/Wed/Fri AND I get a huge amount of sleep! I also do strength training at least 4 times/week (twice with weights) . Just finished a marathon where I ran 3:14 so seems to be working.

[alanshrimpton]

59 in October, Average 60km/week 5 runs and just got my PB sub 3h14m marathon. Very happy with that thank you. Yes, strength once or twice a week at home.

[robertwright]

I’m 65 and run 22 minute 5km park runs. At the other end of the scale I run ultras - recently did 100 miles in just over 24 hours. It’s all about mindset and commitment, not age.

[gibbens]

Thanks James. Exactly what I do at 59. I average 300km a week on the bike and run every third day which seems to be the sweet spot for not getting injured. So far this year I have managed a sub 20, 5k and a sub 40, 10k. I have ridden at least 100km per week for the past seven years and find this gives me a great aerobic base without getting injured. 7 to 8 hours sleep per night and no hormone therapies. Thanks for thinking of us oldies. 😊🚴‍♂️🏃‍♂️🇦🇺👍

[herbiegobananas]

Loving all the comments, great work people !

I’m 56, started running two years ago, done loads of half’s now training for my first full marathon next month. Would not have dreamt it was possible before I got sober. It’s such a joy, feel very lucky, running has given me so much it’s unreal

Keep on keeping on good people !

[oscargine]

I'm now 66. Retired and running again after several years without doing so due to working constraints. I'm having some gymn training and running four times per week, for about 50 km/week, three sessions of easy run and one of intervals and I'm feeling (and getting) better every single day.

[mmgibson]

I am also in the 50 and older club - I'm going to be 59 in a few months. I'd had to add more yoga and stretching over the years than I did when I was in my 20's, but it is quite satisfying to still be so flexible and strong at my age while others are lining up for joint replacements or taking more medication. I sleep more now, too - I am very rarely up after 9, which seemed like it was still too early to be in bed when I was younger. It has all definitely been paying off.

[RobertShaw-lm]

I've been running since my mid 20s and I'm now 68. I ran all my PBs at 5K, 10K, Half Marathon and Marathon at the age of 41 😊

[leecromer]

My fastest 5k a year ago was 38 minutes, since losing a stone and a half and doing intermittent fasting I’m now down to 24:30, oh and I’m 65…

[patriceb]

63 years old and training for my first 10K. I remind myself that I need to listen to my body and know when to say when! I started with yoga 2+ years ago and it increased my strength and flexibility, and practically eliminated any neck stiffness/soreness and nighttime leg/calf/toe cramps are behind me! Yoga is amazing. I follow the Budd Coates breathing and training and have recently added James' 12 minute strength training before cooling down after a run. Like others have said, just keep moving!

[dougkennedy]

Tommy Hughes trains like a 1970s runner. He runs about 100 miles a week. During the week, he'll run 7 miles in the AM, goes to work 8 hours, then runs 9 miles in the PM. Long run is about 16 miles, and he'll push the pace on the long run if he's feeling good. Anyone who can handle that kind of training in their 60s is going to be very successful in their division.

[ppmppm]

Started running at 63 when i was told i had c o p d started with park run the a couple of 10s the did 2 half marathons 4 weeks apart. The running community is the most positive and supportive bunch of people you could meet i find now at 70 the biggest challenge is motivation but would still like to do a marathon

[benhur]

Summed up very well James, I am 65, have concentrated on strength training for some years now, and I am still running consistently.

[beamsgr]

Strength training generally requires more than just body weight exercises. Your body needs to be overloaded so that it is forced to grow/retain muscle in reaction to that overloading. This generally requires using weights, preferably heavier weights for moderate repetitions of 5-10. Also, once a week is unlikely to be sufficient. Most programs require at least 2 days a week and preferably 3 days a week, even if you just focus on the primary lifts. Intensive sprint training can be a form of overloading the muscle but achieving a high enough level of intensity is key. There are a lot of studies available that show limiting your exercise to running (or similar long, steady forms of exercise) will not stop the decline in performance. If your younger self had not yet achieved your physical potential then you can continue to improve as you age (lose weight, improve VO2 Max, etc.) but at some point your improved physical self will meet the impacts of age related performance decline. A program of intelligent running, weight lifting (strength training), sufficient recovery and proper diet can allow you to continue to improve and train well past 60+.

[StephenJReid]

Tommy Hughes is a local legend and amazing to watch. He has what looks like a slow painful gait, but somehow is still incredibly fast doing it.

[martinnewcombe]

Great advice, I'm 49 and have now dropped one of my running days to do strength/ mobility instead and make sure I have one day of complete rest per week. I'm far more consistent that I have been in a long time due to the changes and in fact feel much stronger on the runs for it.

[oldmandice]

I'll be 60 next year. I've found I need a bit more recovery time than I used to. So now I have a 2 days on, 1 day rest/recovery, and a 2 week on, 1 week rest/recovery schedule. I also, when I'm able, try to splt up my workouts into one 1 hour effort (usually in the morning) and one 1/2 hour effort (usually in the evening). Additionally I have replaced some runs with swimming and cycling (I am looking at possibly doing Triathlons). Since adopting this training schedule my workouts have been of much higher quality and I've seen some incredible gains. I can't stress enough how inportant rest/recovery is as you get older.

[markthomasson]

66, hoping to complete the Ben Nevis Ultra at my second attempt this year.
I don’t normally have rest days as such, just do short very slow recovery runs.
My mantra is lots of long and slow, some faster short bursts mixed in. Walk as soon as you feel a niggle, in fact walk a short way every, say 10 minutes. Ideally don’t run on the road, just gives repetitive strain injuries.